Monday

CrossFit 611 – CrossFit

Warm-up

200m Run

8:00 Warm Up

Min 1: :40 Banded Good Morning

Min 2: :40 Banded Lat Pull Downs

Min 3: :40 Barbell Kang Squats

Min 4: :20 SA Ring Rows/Arm

Strength

Every 2:00 for 10:00 (5 Sets)

3 Deficit DL (stand on plates)

(Note: All working sets @ 75-80% of heavy triple)

Coach note: give athlete plenty of time to work up to load; explain importance of maintaining back position with extended first pull

Deficit Deadlift (Every 2:00 for 10:00 (5 sets))

Stand on elevated platform… https://www.youtube.com/watch?v=CpWsUsqBtN8

Metcon

Metcon (Time)

For Time

50 Alt DB Snatch (50/35)

25 Pull Ups

50 Box Jumps (24/20)

15 CTB

50 DU

5 Muscle Ups

(Note: 15:00 Time Cap)

Mobility

Tags: